WOD 21/10/24
FITNESS + INTRO WOD
AMRAP 12:
3 Wall Balls
3 Sumo Deadlift High pulls
3 Box Jumps
6 Wall Balls
6 Sumo Deadlift High pulls
6 Box Jumps
...then 9 of everything
...continually increasing by 3 reps
WOD 09/01/23
FITNESS + INTRO WOD 8 Rounds For Time: 8 DB Push Press 8 American Kb Swings 8 cal.assault bike 8 air squats ACCESSORY WORK (optional) 1.) 3 sets of 12-15 DB real delts -rest 60"sec.b/w sets- 2.) 3 sets of 12-15 DB lateral raises -rest 60"sec.b/w sets-